Thrice the Baker's Dozen

3 rounds of:

12 Flying Burpees
12 Ring Dips
12 Ring Push-ups
12 Russian Twists
25 meter bear crawls
12 Pull Ups
12 Sit Ups
12 Tire Flips
12 45# bar Hang Snatches
12 Squats
12 Ab Wheels
12 Turkish Getups (25# DB, 6 L/6 R)
12 Deadlifts (BW)

Post time

Pull and Push

10 minute Secret Service Snatch test
45# DB Males
25# DB Females
Total reps for count

Ab Wheel
3x10

Push Jerk
5x3

"Jonesworthy"

Squat 80-64-48-32-24-12
DB swing 40-32-24-16-12-6
Pullups 20-16-12-8-6-3

Squat, then swing, then pull, repeat for 6 sets.

Post time

Birthday Girl

Happy B-day to my baby girl! 10 yo today.

Max Snatch
Max C&J
Max Front Squat

BW Deadlift
Ring Pushups
Ring Pull Ups
12,11,10...1
For time

Pull, Jump and Throw

Deadlifts
10x3
4 lateral cone jumps between each set

Ring Dips
Pull-ups
5x5 each, alternating
(Progression toward muscle ups, one of this year's goals)

Breathing Ladder
Instructor Payback w/15# MB
1-10

2:00 Drill

Running
Pull-ups
Pushups
Situps

2 rounds (w/Kathy)

Push Hard

Dead Stop Front Squats
10x3
Use saw horses for the start, rack the weight and stand

Ring Pull ups
3x6

Descending

DB swings
Ring pushups
Pullups
12, 10, 9, ... 1

Post time.

Boat Rocks
5 count with 5 second hold
3 sets

Pull Hard

10x3 Snatch Grip Deadlifts

Ab Wheel
5x5

Snatch ME Day

In the middle of "Linda"...what a wicked mistress!

5x3 Barski Snatch

1-10 Pushup Ladder

3x10 Knees to Elbows

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Max Effort

Power Clean + Push Press + Front Squat
10 x 3
This will be limited by the weight for the push press.

Tabata Jump Rope
20 seconds work, 10 seconds rest, 8 reps

Tabata Instructor Paybacks
Refer to the Gym Jones site for the exercise.

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